10-Minute Yoga for Morning Energy
Start your day with intention. This 10-minute morning flow builds heat progressively, wakes up the spine, and leaves you feeling focused and ready to move through whatever the day holds.
Duration
10 minutes
Poses
9 poses
Goal
Morning Energy
The Flow
Matsyasana (Supported)
1 min(8-10 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlyPaschimottanasana
1 min(8 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Marjaryasana–Bitilasana
1 min(8 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineUttanasana
1 min(8-10 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Vrksasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioception
Bhujangasana
1 min(8-10 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesPhalakasana
1-2 min(10-15 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersAnanda Balasana
1-2 min(10-15 breaths)
Lie on your back.
opens the inner groins and hip flexors
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 9 poses in this sequence, in order.
- 1Supported Fish Pose1 min
- 2Seated Forward Fold1 min
- 3Cat–Cow1 min
- 4Standing Forward Fold1 min
- 5Tree Pose1 min
- 6Cobra Pose1 min
- 7Plank Pose1-2 min
- 8Happy Baby1-2 min
- 9Corpse Pose3 min
Poses Used in This Sequence
